The Weekly T2 Challenge
Challenge yourself every week to be the best version of yourself! Team Challenge Every Week!
Lots of challenges going on right now. We're deep in the Lean4LIFE 30-day Challenge, learning about bodcompopp and applying a variety of principles.
Double challenge this week. In Workout A, in the accessory segment, you've got air squats. Make them ATG. Every single one. In Workout B, the dreaded pullups are ever present. Intentionally reduce your assist (or eliminate it).
This week's challenge is very conceptual. Some of you may recall the term "toit" (like a tiger) from Austin Powers Goldmember. Jokes aside, this is a quality we are looking for in our movements. It's "cat-like agility" in which everything in the body is working together in unison. It's relaxed and smooth but it's also tight and connected. Not tight in the sense of being stiff and awkward, but more like taut and springy. Look for areas in your movements where things feel a little disconnected, herky-jerky, and slinky-dinky. See if you can tighten it up just enough that it both looks and feels better. Using a mirror and training partner can help. So can snagging a quick vidclip of yourself. You can even send it into Member Submissions for review.
This week's challenge is simple. Just do a little something that looks like training...every day. It doesn't even have to be a full session or one of our scheduled workouts. It's a big holiday week and you should enjoy celebrating the season and deloading a bit. Just do enough to feel good and keep your training habit alive. In this way, you don't exhaust yourself or get too sore so you can jump into January feeling rested and ready to go.
Double challenge this week.
Here's your challenge. Take a look at The AnimalFit Jump Test and try to get a sense of how your body prefers to jump. We'll be using a lot of jumping and footwork (as per our plan) this winter and it's valuable to know your go-to movement patterns (even though we train them all).
We've got three different aerobic/anaerobic (cardio) training exposures in this week's programming. Each are to be performed twice. The high intensity session uses Zone 5 (out of 5...near readline) for 10 seconds, and then Zone 1 (super easy) for 50 seconds. This makes a 1:5 work to rest ratio for those who are interested.
Happy Thanksgiving! As we go through this week, and particularly on Thursday -- my challenge to you is DON'T BEAT YOURSELF UP OVER FOOD CHOICES. Splurge a little. Enjoy. Remove any guilt or self-loathing. You work so hard and do so well all year, a little indulgence not only hurts nothing, it's warranted.
Feet are amazing aspects of anatomical architecture. Your challenge is to make sure yours are happy this week. With all the locomotion we've been doing this fall, it's natural for feet to get tired or sore. But we need to avoid injury. Make sure all your footwear (that you use for training in particular) is in good shape. Also, take a cool soak and then lay down with your legs up on the wall for a few minutes, pumping your ankles a bit as well.
This week's workouts have a LOT of challenge in them. But they focus mainly on doing a high volume of one, or just several things. Our challenge is to relax and not worry that if we aren't doing everything , all the time (this approach never works anyway) that we will somehow not be ass-kicking hard to kill Lifetime Athletes. Trust the system. Trust your talent. Dominate.
In keeping with our delightful recent theme of bodyweight exercise challenges, it's time to face the pullup. This is a function of brachiation that we humans need to retain. Too many times I hear "I can't" when pullups are mentioned. Well, I can't hear that shit because yes you can, and should, be able to do a pullup or several. Even if you are a 75 year old granny. I see so many older dudes and chicks on YouTube killing it in the gym...let's work for it as well.
The pushup, also known in our circle as the POOOSHUPP, is probably the most popular and well recognized bodyweight exercise. Now, this week, at during any workout you like...BANG OUT 100 PUSHUPS! It doesn't matter how many breaks you take, just get it done.
OK...get ready for this one. One time, as part of any workout this week, perform 2 MINUTES OF AIR SQUATS! Non-stop, no breaks, going ATG every time. Keep a slow and steady rhythm. Can you do it?
Another gear-related challenge. Make sure you have a good headlamp or flashlight with fresh batteries or a good charge. As daylight hours begin to dwindle, this will help your enjoyment and safety on the longer hikes we're using. Plus, the device(s) provides other uses.
We've discussed how endurance is highly dependent on training VOLUME. It is also, to some extent, related to high levels of GDA or general daily activity. This week's challenge is to accumulate 10,000 steps per day...in addition to your workout. In other words, don't count your training as GDA. Instead, increase your casual walks and chores to get the quota. This has powerful effects on metabolism, body composition, and sleep. And you can't bang our 70,000 steps on Sunday. It needs to be 10k per day.
This weeks challenge is indeed a bold one. In Workout A, in the Accessory section, you have 3 full minutes of dumbbell thrusters as an assignment. The program document explains that you can take breaks (use rest-pause technique) during that exercise as you need. However, I challenge you to say F**k that and just hammer hard for 3 minutes with no rest. Can you do it?
We are heading into a DELOADING WEEK. Let's focus on heart rate in two ways.
Last week we looked at high/low output cycling in the weekly workouts. Now, we're going to explore workload extension. In two workouts (any of your choosing) this week, get to the end of the Primary section, and then add 10-20% more volume (at same but not higher intensity). This is as much mental as it is physical and it's one way we build not just endurance but all-day durability in the BEAST.
It's Niner Niner! Our Weekly Challenge is SHOWING UP WITH YOUR "A" GAME. You are tasked to be ready, focused, an maximally invested in 1 each of Workouts A, B, and C this week. In the other (secondary) version of each workout, bring the B game, as in just cruise through it with a little less purpose and effort. This undulating output is nonlinear. Instead of thinking you either have to totally smash everything, or do every workout at a B+ level, go high/low in your sessions of the same letter. This is a peak performance secret and it will enable you to bump up fitness and recover better as well.
This week's challenge is one you'll find very interesting. Go out for a bonus 30 minute stroll in your neighborhood. BUT, walk the entire time by only breathing through your nose. No matter how slowly you need to go. This helps to keep you in an easy aerobic zone and stimulates parasympathetic balance in your CNS.
This week's challenge is twofold. Maintain the appreciation that you can meter your speed. Fast is not slow, but it's not always all-out. And...never lose the element of play in your movement, training, and LIFE.
This month is a 5-weeker. Consequently, we've got another high intensity opportunity. Throw down strong. Exceed your limits. Believe to achieve. Grab it and growl in those Primary segments. Be a BEAST!
We alluded to this week's challenge in the member program document for T2 WOW. Use the inspiration and example from the Olympics to make two specific goals for yourself.